Comparing Nutrients in 5 ounces Dark Chocolate 70% VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dark Chocolate 70%	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	29.2% 848kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	62.3% 60.4g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	109% 34.7g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	22.5% 29g	130g per day for Men 19-50 years
Sugars	47% 34g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 34g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	43% 16.3g	38g per day for Men 19-50 years
Protein	19.7% 11g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	87.8% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	84.3% 337μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.58% 0.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.3% 103mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	289% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	211% 17mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	130% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	62.4% 437mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	NA	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dark Chocolate 70% versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dark Chocolate 70% vs Toasted Sunflower Seeds:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 9.6 times more Vitamin B1, 3.7 times more Vitamin B2, 4 times more Vitamin B3, 16.9 times more Vitamin B5 and 21.2 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dark Chocolate 70% vs Toasted Sunflower Seeds:

• 5 ounces of Dark Chocolate 70% have 1.3 times more Calcium, 1.7 times more Iron, 1.8 times more Magnesium and 1.5 times more Potassium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Phosphorus and 1.6 times more Zinc than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Toasted Sunflower Seeds contain similar levels of Copper and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dark Chocolate 70% have 4.1 times more Saturated Fat and 2.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Fat, 2.3 times more Omega 3, 30.6 times more Omega 6 and 2.2 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Toasted Sunflower Seeds offer comparable quantities of Energy and Fiber per five ounces.